How long can I do pelvic floor muscle exercise after delivery? Mainly prone to pelvic floor muscle relaxation, vaginal prolapse. Generally, you can do pelvic floor exercises more than a week after giving birth. I can't stand for long. It is recommended to stay in bed, eat more fruits and vegetables, and eat more high-fiber things. More importantly, keep the stool unobstructed and prevent constipation.
Which women need pelvic floor muscle exercise?
After 28 weeks of pregnancy, whether it is cesarean section or natural delivery, women can carry out pelvic floor muscle function training. In addition, women who are pregnant unexpectedly such as abortion can also do it. In any of the following circumstances, rehabilitation treatment must be carried out:
(1) Urine control problems: involuntary urine leakage, inability to control urine, urgency and retention of urine when coughing or sneezing;
(2) The pelvic organ descends from its normal position;
(3) Anterior and posterior vaginal wall bulging;
(4) Vaginal relaxation.
When does the parturient start exercising?
A new mother after 30 days of natural delivery.
New mother 3 months after caesarean section (or depending on her physical recovery)
Matters needing attention
Step by step; Not tired; No pain; Perseverance.
1. simple Kaigl
Kegel exercise is a method to practice the contractility of pubic coccyx muscle and an international exercise to restore pelvic floor muscle after delivery.
Simple Kegel motion
Find the pelvic floor muscles and control the urine-collecting muscles when urinating.
Exercise: tighten for 2-3 seconds, relax for 2-3 seconds, tighten and relax once, (recommended stopwatch) 20- 100 times in a row.
2. Pelvic rolling
Lie flat, knees bent, legs apart, hips apart, toes raised, body straight, hands flat on the abdomen, shoulders relaxed, face up.
Take a deep breath. The abdomen is like blowing a balloon, so that the abdomen is filled with gas. Both hands can feel the feeling of abdominal distension, and at the same time do the "urine" in Kaigl's "urine collection-urine collection".
Exhale gently and make a "ha" sound, tighten the abdomen to press out the gas, and the hand can feel the contraction of the abdominal muscles, and at the same time do the "close" in Kegel exercise "urine-close-urine-close".
At this time, the pelvis will roll under the pull of abdominal muscles.
3. Hip bridge
Lie flat on a stable plane, with your legs bent 90 degrees, your feet as wide as your hip joint, your toes raised, your hands flat on your sides, and your eyes looking straight up.
Hip bridge exercise:
Inhale, abdomen, urinate in Kegel exercise, exhale, and "collect" in Kegel exercise. Abdominal muscles tighten and press the abdomen, the pelvis rolls backwards, and the buttocks exert force to let the buttocks leave the plane first. The spine rises from the buttocks like pearls under the combined force of buttocks and abdomen until the thoracic vertebrae leave.
squat
Ready posture:
Stand with your feet shoulder width apart, with your hands around your waist/drooping naturally, your shoulders relaxed, and your eyes looking straight ahead.
Key points of squat:
Inhale, bend your hips and knees, raise your hands horizontally, try not to exceed your toes, tilt your upper body parallel to your calves as much as possible, and relax the pelvic floor muscles when squatting.
Exhale, stand up and return to the ready position. When standing completely, you must remember to do Kaigl's "abdomen" action, and remember to abdomen and buttocks.
Postpartum obesity weight loss methods Women's physique will change greatly after pregnancy. Many women gain a lot of weight after pregnancy, but they still can't lose it after childbirth. Especially many breast-feeding mothers eat more because they want to keep enough milk. So how to lose weight after weaning is better? What causes postpartum obesity? It's worth getting up for expectant mothers! "
How to lose weight better after delivery? It is normal for women to get fat easily, because their physique will change greatly after pregnancy, and in addition, they should supplement themselves and their fetuses with adequate nutrition. So, how to lose weight after delivery is better? The causes of postpartum obesity and weight loss methods are worth getting for expectant mothers and future expectant mothers!
What are the causes of postpartum obesity? Postpartum obesity can not be reduced because of physical changes. Generally, postpartum mothers are most prone to symptoms of deficiency of both qi and blood due to various factors. If fat accumulates in the body for a long time because of the decline of metabolic function, it will naturally lead to weight gain. The endocrine changes of women during pregnancy, the hypothalamic gonad function in the body will appear temporary disorder, leading to imbalance of fat metabolism, which will inevitably lead to obesity. Weight gain during pregnancy is a common phenomenon, but it is different for pregnant mothers, because the fetus will eat more and supplement more nutrition, because weight gain during pregnancy is normal and postpartum obesity is reasonable. Edema Because of different personal constitutions, many pregnant women will have different degrees of pregnancy edema during pregnancy, and will return to the circulatory system due to massive hemorrhage after delivery, so postpartum swelling and obesity is one of them. Mothers who lack exercise after childbirth naturally reduce their exercise because of confinement or taking care of their mothers, and even have no reasonable exercise and exercise. They spend more time at home, and after a long period of time, their body heat consumption decreases, which naturally leads to obesity symptoms. The way to lose weight after childbirth is to drink more boiled water. Postpartum mothers seldom exercise because of various factors. Drinking more water may help you lose weight. Ensure sufficient water in the body, can quickly discharge the blockage and waste in the body, and has the functions of moisturizing and cleaning. It helps to prevent constipation and ensure the normal operation of blood circulation and metabolism. Postpartum needs to control food calories and supplement nutrition, but the intake of food calories should also be properly controlled. Reasonable arrangement of daily diet and normal distribution of nutrition are helpful to maintain the nutritional balance of the body and control the weight at the same time. Good work and rest time and insufficient sleep time lead to various abnormalities in the body, which is also one of the main factors of postpartum spots. It is suggested that postpartum mothers ensure good sleep quality and sufficient sleep time, which is helpful for postpartum repair and maintaining a good mood is more conducive to weight loss. Insist on breastfeeding. According to research, mothers who breastfeed after childbirth are more conducive to losing weight, but also contribute to the obvious symptoms of obesity. Because breastfeeding helps to promote milk secretion, give the nutrients absorbed by the body to the baby, thus reducing the absorption and storage of fat in the body, which is the simplest and most effective way to lose weight after childbirth. Postpartum repair and health care expectant mothers can do some simple exercises at home one week after delivery, such as abdominal muscle exercise or waist muscle exercise, sit-ups and so on. It is very effective for reducing abdominal and waist fat. At the same time, it can also help to recover quickly.